*Games Week Class Schedule Here

WOD:

1) 8 minutes EMOTM: 1 x 3-position Power Snatch

Warm-up as needed. Your first set should be a comfortable working weight, meaning there are no flaws in technique/form. The goal of this today is to do exactly that, work on technique and form. You may add weight each minute as deemed fit, but don’t add weight to the point of breaking down form.

2) 8 minutes EMOTM: 1 x 3-position Power Clean + 1 Push Jerk

Warm-up as needed. Your first set should be a comfortable working weight, meaning there are no flaws in technique/form. The goal of this today is to do exactly that, work on technique and form. You may add weight each minute as deemed fit, but don’t add weight to the point of breaking down form.

3) 3 rounds AQAP:

15 Hang Power Cleans 135/95

15 Burpees

Extra Work:

4) Sled Sprints: 8 x 50m

Rest 90 seconds between sets. You should be sprinting, i.e. light sled.

5) GHD Sit-ups: 3 x 15-30 reps

Pick a rep count you can work through without having to stop. Rest 90 seconds between sets.

6) Reverse Hyper Hold: 5 x 5 with 5 second hold

Rest 90 seconds between sets. Add weight as able.

For results post weights of all sets of Olympic Work and time to complete Met-con along with any scaling used. If you did Extra Work post reps, weights, times, etc.

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